What keeps you up at night? Pondering deep questions, excitement about something, or stress about an unprepared test, unfinished work, or you might overthink. Have you ever had one of the nights where you could not seem to fall asleep? Well, that happens to everyone, it’s Insomnia- A Sleep Disorder. Some people have trouble falling asleep, whereas some people wake up for the night. These conditions of sleep disorder are called insomnia. Some people are sleeping well, but they do not know that they are sleeping well, and some people are not sleeping well because maybe their body needs a certain amount of rest. Insomnia is an inability to get the restorative sleep that causes daytime sleepiness and fatigue.
Effects Of Insomnia
Insomnia affects both the quality and the quantity of sleep. If you face a sleep disorder very rarely, which might happen to everyone, it is acute insomnia. Whereas the people who are regularly suffering from this sleep disorder are the patient of chronic insomnia and most probably it can result from daily stress and environmental factors like having a work at night or having a newborn baby.
Studies show that people with insomnia might have a high level of the stress hormone cortisol. These hormones have a vital role in the process of waking up daily. People with insomnia are also more sensitive than ordinary people to the effect of cortisol. Typically, waking up with a low cortisol level, insomnia is also associated with a low estrogen and progesterone level.
Many insomnia patients use sleeping pills or sometimes become addicted to drugs to overcome the condition of insomnia. But drug abuse can lead to the number of physical and psychological changes that can only worsen the health condition and lead to dependence. Insomnia directly affected the sleep-wake cycle after being addicted to these drugs.
Almost anything can cause restless sleep. It might be a snoring partner and emotional stress or physical pain. For many people, stress is temporary and resolved quickly. When insomniacs finally get asleep, the quality of the races is compromised.
Our brain is the primary source of having cerebral glucose. For healthy sleep away, metabolism slows to conserve this glucose. The poor sleep leaves insomnia, waking up in a state of exhaustion and stress. When the cycle of anxiety and restlessness lasts for several months, it is the stage of chronic insomnia.
Causes Of Insomnia
There are lots of stuff that cause insomnia. Some of the factors are discussed below.
Insomnia And Medication
Before getting into the medication or addicted to drugs, make sure your sleeplessness is actually due to insomnia. Because approximately 8% of the patients have chronic insomnia suffering from Genetics problems, the most common genetic problem is Delayed Sleep Phase Disorder (DSPD). People suffering from DSPD have put their sleeping habits out of sync with naturally sleeping hours, so sometimes having difficulty sleeping night time is not due to increased stress. Our sleeping and waking cycle should be in balance to maintain our physical and mental well being.
Insomnia And Caffeinated Drinks
Having caffeinated drinks like coffee, tea, or other beverages can keep you from falling asleep. Alcohol might help you to sleep, but it has many devastating effects on your health.
Insomnia And Aging
Insomnia is a common Sleep disorder. As you get older, you may experience the effects of insomnia. Insomnia is not associated with a specific age group, but everyone can have fatal insomnia. Sleep problems may be concerning for children as well. Some children might have trouble getting to sleep. Researchers indicate that people over 60 years have less tendency to sleep. That’s why older people have to suffer from insomnia more than younger people.
Insomnia And Pain
Any pain can’t let you have a peaceful sleep. It might cause insomnia. In addition, physical illness and respiratory system issues challenge your rest as well.
Insomnia And Unhealthy Habits
Keeping your brain stimulated until late at night as watching TV or playing video games can lead you towards insomnia. It will confuse your body’s internal clock and make it difficult to establish a healthy sleep schedule.
How To Deal With Insomnia
There are so many ways to avoid insomnia. Some of the helpful cues to deal with insomnia are mentioned below.
Good Sleep Hygiene
One of the best methods of treating insomnia is getting adequate sleep hygiene, which includes going to sleep on time and waking up at the same time regularly, which also includes the weekends. Many of us maintain our routine because of our weekdays’ activities and forget this routine during vacations.
People with insomnia, because getting no sleep at night, they sleep during the day. It is like opposing nature. To geta good sleep hygiene, you should avoid daytime naps. Always make sure not to sleep hungry.
Another potential treatment includes using your bed only for sleep rather than watching television, busy chatting, or using your phone. These things might be unavoidable sometimes. Using the stimulus control technique, you can minimize noise and remove bright lights, which result in keeping the environment clean. Avoiding bright lights at night helps your body to fall asleep quickly.
Don’t Force Yourself To Sleep.
One common mistake we all make to ourselves, whether we are insomniac or not, is to force ourselves to sleep. While suffering from insomnia, it is not helpful to force yourself to sleep. It means that if you can’t sleep for roughly 20-30 minutes, you should leave your bed and return when you feel comfortable for sleep.
Behavior therapy helps in managing problems in a better way. Behavioral treatment includes relaxation strategies and medications, as well. These medications can often have side effects, though they are generally using for less and behavioral therapy techniques.
Hopefully all this information will help you get rid of your sleep disorder; insomnia and getting a good and peaceful sleep.